It’s frustrating when you do everything “right” — go to bed on time, sleep for many hours — but still wake up feeling exhausted. As if sleep just isn’t enough anymore. During the teen years, this is very common, and there are several reasons why.

First of all, your body is growing, and that takes energy. Your brain is developing, your muscles are building, your hormones are changing — all of that requires recovery. So even if you sleep a lot, your body may still be tired because it’s working hard, even while you rest.

At the same time, your internal clock shifts during puberty. The hormone melatonin, which controls sleep, starts releasing later at night. That’s why you feel sleepy later and want to wake up later too. But school usually starts early — meaning you live in a quiet kind of sleep debt without realizing it.

Other factors matter too: lots of screen time before bed, worrying thoughts, not enough daylight, stress, or low iron levels (especially if you have your period). All of this can make your sleep lighter and less restful, even if you’re in bed for many hours.

If your tiredness is so strong that you fall asleep in class, lose focus, or feel dizzy often, it’s worth checking in with a doctor to test your iron levels.

Alma’s tips:

Try to keep a steady sleep schedule, even on weekends. Turn off screens at least an hour before bed — give your brain a chance to slow down. Get some daylight in the morning, drink water, and eat regularly. And if you’re tired, rest. It doesn’t mean you’re lazy — it means your body is asking for care.